Month: December 2022

30 Minutes Oh My

Hang the Banner Week 2 Workout 2

2 Sets

  • 10 Cat/Cow
  • 10/10 Follow-through with Band
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extensions

2 Sets

  • 4x10s Standing Anti-rotation
  • 20 Fingertip Wall Push-ups

2 Sets

  • 10 Banded Standing Row
  • 20 Wrist Curl (8#)
  • 20 Reverse Wrist Curl (8#)
  • 20 Lateral Wrist Raise (8#)
  • 10/10 Single Arm Row on One Leg

Conditioning

30:00 AMRAP

  • 15 cal Row
  • 30 DB Thrusters (8#)
  • 15 Decline & Deficit Push-ups (feet on bench, hands on 20# DBs)
  • 30 Plyo Lunges
  • 15 cal BikeErg
  • 30 Sit-ups
  • 15 Seated Bent Over Back Fly (15# DBs)

I got through 4+6. With the row, thrusters, and lunges nearly all in a row it was a rough section!

Theft

I had my identity stolen, so it was a fun day of listening to a lot of phone hold music.

3 Sets

  • 10 OH Barbell Reverse Lunges (35/55#)
  • 10 Lat Pulldowns (71/104#)

3 Sets

  • 5/5 Lateral Step-up w/ Knee Drive and MB Twist (14/20#, 20″)
  • 10 DB Bench Press (25/50#)

3 Sets

  • 12 Lunges w/ Curls (10/15# DBs)
  • 12 Tricep Pushdowns (38/60#)

3 Rounds

  • 10/10 Standing KB Around the World (25/35#)
  • 20 Goblet March
  • 10/10 Single Arm OH March
  • 10 Bear Pose Pull Throughs

I dropped a kettlebell in round one for the first time ever. It’s been one of those weeks!

Swing It

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Downswing Overspeed – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Both Arms

Brandi was feeling sick all day and I haven’t been sleeping well so that’s all we did.

Speedy

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 Seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Speed – 2 Sets of 6

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Both Arms

I cut the head off of the thrift store fairway wood and used that for the single arm swings. Speeds for the majority of full swings with the PW were higher than my previous best of 92 and today’s new best was 98 mph! I didn’t realize that last time Brandi grabbed her 7i to stay consistent instead of using the heavier men’s club and she had peaked at 72. Today she got up to 77. Can’t believe we increased so much already!

Hang the Banner Week 2 Workout 1

2 Sets

  • 5 Omnidirectional Movement (4 directions)
  • 10 Romanian Deadlift (25# DBs)

2 Sets

  • 10/10 Rotation with Eyes on the Ball
  • 10/10 Lunges with Rotation

1 Set

  • 20 Slider Hamstring Curls
  • 5s Manual Resistance (6 positions)
  • 20 Split Lunges

Conditioning

6:00 AMRAP

  • 10 DB Hang C&J (25#)
  • 12 Walking Lunges

Could really keep moving. I got through 7+3.

Midline

3 Rounds

  • 10/10 Standing KB Around the World (25/35#)
  • 20 Goblet March
  • 10/10 Single Arm OH March
  • 10 Bear Pose Pull Throughs

I really enjoyed this.

Descending Rounds

Conditioning

  • 5 Rounds
    • 12 Step-ups (24″)
    • 5 Shuttle Runs (10×20′)
  • Rest 1:00
  • 4 Rounds
    • 12 Ball Slams (20# MB)
    • 12 Hand Release Push-ups
  • Rest 1:00
  • 3 Rounds
    • 8 Strict Pull-ups
    • 8 Bench Dips
    • 16 alt Single Leg V-ups
  • Rest 1:00
  • 2 Rounds
    • 9 Burpee Box Jumps (24″)
    • 3 Rope Pulls from ground
  • Rest 1:00
  • 200 Jump Rope

Ooophh! Took me 23:45. I really struggle with hand-release push-ups and the pull-ups took awhile doing all singles. Was able to go unbroken on the jump rope.

A CrossFit Metcon

We’re both feeling the pull-ups. Busy day yesterday, so we didn’t workout after two good days.

Swing Man Golf

Dynamic Swing Strength – 2 Sets of 4 (each side)

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Hang the Banner Week 1 Workout 3

2 Sets

  • 10/10 Banded Internal Shoulder Rotation
  • 10/10 Banded External Shoulder Rotation
  • 3x20s Biceps Stretch

2 Sets

  • 10 Forearm Slides
  • 1:00 Plank
  • 10/10 Banded Wrist Protation
  • 10/10 Banded Wrist Supination

2 Sets

  • 10 Banded Shoulder Blade Retraction
  • 10 Banded Tricep Extensions
  • 10/10 Banded Single Arm Fly

The two sets are working out well for us and take about 30 minutes.

Conditioning

15:00 AMRAP

  • 5-10-15… Russian KBS (35/53#)
  • 5-10-15… Bar-facing Burpees (B did reg burpees, I jumped over a parallette)
  • 5-10-15… Goblet Squats (20# DB / 30# KB)
  • 5-10-15… cal Row (B rode BikeErg)

I finished the round of 20 and got 17 swings. We haven’t done something like that in a bit. Felt good and bad. haha

Always Killer Abs

2 Rounds – Partner IGYG

  • 3 Sets of 10 Weighted Step-ups (20″, 12-15/20#)
  • 3 Sets of 10 Bench Press (45-55/95#)
  • 3 Sets of 5 Pull-up
  • 3 Sets of 50 Jump Rope
  • 3 Sets of 10 KB Sumo Deadlift (62#)
  • 3 Sets of 10 DB Upright Row (12/15#)

Midline

2 Rounds

  • 10 V-up + Star V-up
  • 10 alt Sprinter Sit-up
  • 10 alt V Wipers
  • 10/10 Side Plank Reach (on elbow)

B seems to like to find the most brutal core workouts from people way about our skill level. haha

First Full Swing Man Cycle

Swing Man Golf

Dynamic Downswing Overspeed

  • 2 Sets 6/6 Trail Arm
  • 2 Sets 6/6 Lead Arm
  • 2 Sets 6/6 Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Full Swing

We finally got through one full cycle now and tonight we were talking about how we like spreading them out more instead of trying to fit in the five workouts in one week. We got the PRGR out for the first time with the thrift store PW and my max swing speed was 92 and B’s was 71 (I think).

Hang the Banner – Week 1 Workout 2

2 Sets

  • 10 Standing Hip Opener
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extension
  • 10 Hip Tilt w/ Stability Ball

2 Sets

  • 5/5 Lateral Movement w/ Looped Band
  • 20 Fingertip Wall Push-ups

2 Sets

  • 20/20 Wrist Curls (5#)
  • 25 Hip Bridges
  • 20/20 Reverse Wrist Curls (5#)
  • 20/20 Lateral Wrist Raises (5#)

It’s been quite a long time since we did some wrist stuff and as I type this up at 10:15 I can already feel it. I think we’re going to feel those fingertip push-ups as well. We did cut back to two sets of everything instead of three.

Conditioning

  • 3 Rounds
    • 12 Weighted Jumping Jacks / Jumping Jack + Shoulder Press (5/8# DBs)
    • 12 Half Kneeling Ball Slams (10/14#)
    • 12 OH Crunches (15# DB / 14# MB)
    • 12 Box Jumps (20/24″)
  • 3 Rounds
    • 12 Lateral Jump Ball Slam (10/14#)
    • 24 alt Side Crunches
    • 24 Plank Spiderman
    • 12 Goblet Squat Jumps (15# DB / 8# DBs)

I don’t like the weighted jumping jacks for my shoulders, so I did the alternate version. Took me 11:36.